Bench—not so good these days. I'm thinking I need to bench more often, and with all the interruptions in my schedule lately, I'm only doing it about every 10 days, sometimes less. I just think I need to do it twice par cycle for a while. So on the 4th day, I'm just going to lift heavy, instead of DBs, or other bench accessory lifts.

Chins—OK

Rows—needed to go home.

A friend was in the gym. He's sort of the station "handy-man" and he was looking at the non-functioning treadmill to see if it can be fixed, so I asked him to spot for me. He started talking about how he used to lift in HS, and his coach, etc., etc. His little girl, who was along said something like "you should try it daddy". I talked him out of lifting straight off what I was using for my work set, and spent about a half-hour helping him bench. He commented something like, "with the gym right here, I really don't have an excuse not to exercise." I expressed agreememt.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Dead—I still feel that these are OK, but also feel that I'll need to work at lower volume soon. Maybe time to use a new base volume (like2x3) for the SDT, then work back up into some volume again. Still a couple of weeks to think about it.

Bulgarians—I think these are getting better. I think they're important for me to stick with.

Holds—I need to get someone with a stop watch to help me occasionally with these, so I can judge progress. Same weight, same grip, accurately timed; can I hold it longer than before?

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Bench—Maybe I needed to do a little more in acclimation. These seemed to get easier as I went along.

Started late, very tired, limited time and energy. We are still short-handed at work, and every day goes about 1 1/2 hours longer than what we usually consider a standard work day. Then add in evenings/nights on call. So either I just postpone workouts altogether (which I have to do sometimes) or cut them short.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Squat—I felt at the end of the last squat session that I was just on the verge of doing something bad. Form on the working sets was pretty shaky. I don't mind letting form slip a bit on a max test, but I was honest with myself and admitted that it was slipping on set after set. I also started feeling not just tired, but achy and bad at the end of the sets. So for a while I'm going to focus on what I can do with good form. Today, on the 3rd set, first rep, I started slumping forward coming up (my most common form flaw), so that my hips were coming up faster than my shoulders. So I left it there and reduced the weight. At 215 I still tipped forward, so I left it at the 1 rep. At 205, I got 2 good reps on the first set, but sagged again on the second rep of the second set. I was pretty tired by then, and left it at that. Looking back, I wish I had dropped the weight again so that I could have finished with a few reps of perfect form.

Also omitted the accessory lifts for today. See comments from last w/o.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Deadlift—this represents a mini-goal, getting 3 sets of 5 at 305. When I ran Singles Scene last December and January, I was hitting about this as my RM. I have been feeling that the volume has gotten high and the intensity is up there too. I need some time with lower volume. Maybe back to Singles Scene, or maybe just continuing SDT from a base volume of 2x3 or 3x3 or something, and allowing the load to go up. Hmmm….

This was another "get in, get out" days when work ran very late. There are a couple of new teenage boys on the station who want to lift, and I've promised to help them. I may have to do that on my rest days.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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